Strength/Skill
1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.
1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.
Conditioning
9 minutes to complete:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 125/85#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 155/115# in the remainder of the 9 minutes.
